2x use 2 db’s or kb’s (light #30 and under) Use as a building warm up/accessory to squat prep
10 rdl to high pull
10 alternating press/push press
10 squats
10 alternating renegade row
10 pull overs
10 crush grip press
30 jumping jacks
Then
2x
Lateral banded walk
5/5 reverse lunge
10/10 single leg glute bridges
Strength
Tempo back squat (31x1)
5-4-3-3
Complete sub max strict pull up between sets
AMRAP 15:00 steady work
10 alternating db snatch (total) 40-50/30-35
10 db step ups (total) (one dumbbell)
10/10 hanging oblique twist ups
@3:00,6:00, 9:00, 12:00 stop and run 200m